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What Vitamins Should I Take When Dieting?


vitamins and nutritional supplements

                 Ideally, a balanced meal plan will provide the nutrients essential to healthy bodily function. So, are vitamins necessary when dieting, and what vitamins – if any – should be taken? The answer depends on your personal diet and fitness goals and level of overall health.  Dieters should always talk with health care providers before taking a supplement.

That being said, there are a number of vitamins known to be especially beneficial to individuals losing weight. Three vitamins linked with weight loss – calcium, choline and vitamin D – are discussed below.

  1. Calcium – In a 15-week weight loss program and study conducted with obese women, the Universite Laval found that women who supplemented their diet with calcium vitamins lost about 13 pounds over the course of the study, while women who took the placebo pill lost 2.2 pounds on average. Talk to your doctor to determine whether a calcium supplement will be beneficial to you and your goals, and to determine the amount that is healthy for you.
  2. Choline– Choline, a nutrient found in beef, soybeans and milk, has been identified as a natural weight loss supplement. Choline may lead to lower weights and overall improved health.  The Food and Nutrition Board of the Institute of Medicine recommends 425mg of choline for females per day, and 550mg for men.
  3. Vitamin D – According to an article published in the September 2012 issue of Women’s Health Magazine, vitamin D helps melt fat.  Essentially, insulin’s job is to help glucose (sugar) get into body cells, which burn the glucose for energy. To find out if you need Vitamin D supplements and to determine how much is necessary, speak with your doctor.

Of course, a daily multivitamin supplement is always a great idea. Remember, to determine whether one of these vitamins (or any vitamin) is necessary  and to define the dosage ideal for you, speak with your health care provider.